Felt like crap all day long didnt sleep well and drinking coffee all the time...

Squatbarx1040x1060x1080x5100x3120x2 failed on third

Deadlift60x5100x5140x5160x3 after first i had to change cross grip because i nearly dropped it with overhand... Tried 4th got off floor but thats it!

after this i was like dead man walking

Soldiering on!

Leg Press100x20150x10200x10 face nearly exploded doing this

Tried some single leg work but i was just dead tired and shaking...

Back Extensionbwx20bwx20

Absbwx20bwx20

2 weeks since last squat session so this was expected with feeling crap anyway and doing sh*t rows on monday which made my glutes a bit sore... no more of those... I used thumbless grip on squats and no elbow pain so even though it didnt go that well im happy :)

I was surprised never done this good in strict i guess the push pressing helped. Legs and glutes still beat to death from wednesday so i guess i had no leg drive left for push pressing.

Seated Press26x826x726x5

Db Upright row22x1022x1022x1022x1022x10

Lateral Db Hold6x30sec6x203x40

Facepull40x3050x2550x2050x2030x20

Tricep Pushdown40x3040x2540x2040x1530x15

Trying to really bodybuild here with full range of motion, slow controlled eccentrics as well as concentric and very little rest between sets. Done this exercise for over 6 months i think and only thing it has done is develop one freaking head of the tricep significantly(visible). Maybe ive done something wrong...

Seated Hammer Curl (not bringing all the way down)16x1010x1510x1410x1210x10

Cable Curl (Focus on bottom portion)30x2030x2030x2030x2030x20

Best bicep work ive ever had. This is what im going to do for long time!

Feeling pain in right hip flexor but after a ton of "bulgarian" lunge w/e it gives

Squatbarx10barx1060x1080x5100x5110x5120x2

Think my squat form needs fixing and throwing all the bs exercises to carbage for a long while. A ton of form work and glute work my knees fall in and squat almost looks like gm. Piriformis also got irritated but not badly.

Pause Squats60x580x5100x380x690x5

Need to start doing ton of these to improve form

Ab crunchbwx20bwx20

Ton of various $h1t for glutes i dont really find anything good. Glute bridges just seem to tense hammies and calves and not that much glutes. I miss that seated abduction or w/e machine that the other gym had. It worked wonders for my "side" glutes! Ill have saturday as another squat day to get in technique and work on prehab stuff for glutes.

Kimmo, if you create a thread in Journal Discussions then people can discuss your workouts, instead of posting into your log, which is what I'm doing

So, sorry to post right into your log, but keep working those glute bridges until you can feel it in the glutes. Its a technique thing, you gotta get it right. maybe take an off day and just do them until they feel right. The reward is tremendous.

You can try to alter the position of the feet on the glute bridges. People have it different. Some say they feel glutes when the heels are closer to butt, some say farther from the butt. You can also try heels only position, and maybe some hip thrust variation. Focus only on the glute, think about it. That might help as well.

For more of the abductor side of butt, I have found side lying clams and side lying abductions with wall support being the most useful getting the burn on the glute medialis/sides. No need for machines

I used to do them alot way back when i had serious pain my right hip flexor. Its really hard to get the focus on glutes but yeah i guess i have to keep trying im not sure if its a fire up issue or just weakness since im really prone to develop imbalances in my right side which is my workouts have so much db work. Just been negleting those lunges for quite sometime :D

For smaller glute muscles started doing seated band pull apart with legs, thats working like charm. 100-200 reps and piriformis pain is gone and side of glutes is burning. I did this after i posted the wednesdays workout here and i had very little pain next day. Going to see how that goes...

About those pause squats... i thought i had bad workout wednesday and the soreness in my glutes and quads is something incredible... quads barely ever get sore from squatting. Im walking around like a cripple O_o

Some weird front press machine3 sets and this is the worst machine ever. Instead of moving behind the head/overhead its moving further from body. Very unnatural range of motion... Funny thing is if the seat/back support would be otherway around it would work good :D

Db Upright Rowxxkgx815x1515x1415x1615x1215x10

Very short short and strict controlled movement. Great pump in shoulders and biceps!

Tricep Pushdowns5 sets

Db Curls5 sets

Didnt feel strong but got a nice workout. Will be making changes to routine. Less total volume, more frequency for shoulders and arms and dropping chest work for now. Hoping this will spark some size gains in arms,shoulders and traps without compromising too much strength gains.

These cause no hip flexor, piriformis, glute or low back pain???????? Back squats tend to cause slight pain with same weights. Maybe i should stick with these since im forced to use much less weight

Back Squat100x5

Felt hard and also had hard time keeping form... We have saying Going down like the cows tail!

Power Clean60x570x360x3

Single leg db DL 24x1024x1024x1024x1024x10

Got the form right finally. Ive been using non-working side hand to support myself abit. Now i accidentally did it otherway around i used working sides hand to support so the ass moves freely sideways when i lower the weight and lift up holy sh*t these hit hard on glutes!

Glute Bridge on smithbarx10barx15barx10

Felt right in the glutes! Still im skeptic because i had nice pre-exhaustion/activation on those single leg deads

Ab wheelbwx8bwx8bwx8

Leg pull-a-parts with band100+ reps

Burn baby burn!

Front squats definitely felt good but back squat just seems to be going down. Maybe ill just stop back squatting for while...

Glutes still sore from wednesday single leg dl and traps sore from power cleans...

Overhead Squatbarx5barx5

Snatchbarx5barx5

Pressbarx10barx1040x850x555x355x355x3

Push Press55x355x3

Felt weak

Db Shrug42,5x10x5

Ab Wheelbwx5 -> ok abs so sore cant do nothing...

Tricep Pushdowns50x2050x20

-> felt somewhat tired!

Db Curl13x2013x15

Biceps fried!...

Facepull40x2040x20

Side delts, supraspinatus, rear delts tired :O

Ok this was a horrible workout... Wednesdays fooling around with power cleans and front squats really did the trick for upper body!Thought id get away with only 3 sets of pc´s but no... Ive done this mistake before but dont know when will i learn not to do it:DWorst thing about doing pc´s between upper body sessions is that supraspinatus tends to get overtaxed and start aching and i can feel it right now but its nothing a little rest wont cure.

Might even skip monday...

One thing i find weird. Almost zero back pain, glute (bad) pain, hip flexor pain, piriformis pain. Coincidence that after i get a good glute workout im not in pain?

Had totally sh*t day had to eat icecream and bread to get myself motivated for gym.

Push Pressbarx1040x850x560x560x560x4 missed 5th60x560x5

Felt awesome! Side delts and triceps really nuked here! Dont know why my standing overhead seems to work more of the side than front? :S

Muscle Clean <- cant really say with good concience these are power cleans but anyway dont care it does what i want it to do60x560x560x560x560x5

Lats, Upperback, rear delts and arms fried

Tricep pushdowns with rope40x2035x2030x1825x1520x14

FINALLY! It feels great on the spot where i should have my triceps HAH! Not just the lateral head getting hit!

Rear Lateral3x203x203x203x203x20

Facepull 20x3030x3040x2545x2035x30

Nice workout! This time im not going blindly max out push press and do ton of sh*t after. Some progression in mind...Mondays pushing will have to stay high rep and light so i dont fry myself again so quickly.

Shoulders, traps and triceps feeling tired so im not even going try and push it

Db Row39x1039x1039x10

Even while rowing side delts, rear delts, traps(dont really feel them usually, more of lat work) feel really tired. Could have pushed it harder but that would have just pushed the shoulders to the limit.

Db Curl13x2013x710x14

Biceps still tired as hell

Facepull30x2040x2045x2045x20

Not a single muscle felt recovered yet i guess that friday was a little too good even though i did very little

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